Triple River Crossfit – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Metcon (3 Rounds for weight)
5-3-1 Heavy Power Clean
Each set is scored for load.
30 second window to hit reps, 3 minute rest to change weights and recover.
3 Rounds for Time:
5 Front Squat, 185/135
10 Bar-facing Burpee
Metcon (No Measure)
1 Minute Quad Stretch, each leg
1 Minute Hamstring Stretch, straight and straddle legs.